ITT: YOUR PROGRAM

Fairly new. Lifted on and off through my first year at college. Decided to actually pursue it this summer and into next year. Been lifting a couple months now (stronglifts 5x5) and I've definitely seen the weight on the bar go up but not really noticing any changes in my body. I'm not discouraged yet. I've definitely lost fat since this time last year (6' 185 lbs down to 165 lbs). I've gotten so many people remarking how skinny I am, even though I'm still kinda chubby in the stomach, that I don't want to bulk until summer is over so I can keep looking decent. I'm just afraid my lifts will suffer and I won't build any muscle.

>>41866498
i'd say im intermediate at the moment, but have performed some pretty advanced programs in the past.

cutting (permacutter) I've been cutting for sooo long. down to 212 from 260 plus (i used to be sub 12% bodyfat a decade ago). lifting for almost two years now- but stopped recently to focus on cardio. current program is running 5x per week 3 miles, with one set to failure of bodyweight exercises (im hoping this will balance out some strength) dips, body squats, push ups, pull ups, pike press.

my bodyfat percentage changes so fucking slow its crazy. ive literally been working out for since 2012 and still have plenty of bodyfat. but ive gotten much stronger.

i currently eat a low-carb high protein one mad a day at 7pm (OMAD). started doing that in january and saw some good gains. i try to do OMAD thru the weekend. (usually come close)

any tips or suggestions to lose more fat faster? i work out 5x per week and eat OMAD. Im about to literally fast/starve if i dont lose my gut in the next couple months

>>41866741
>any tips or suggestions to lose more fat faster?


Eat 3 meals a day like a normal human bean.

Don't fall for the high protein diet meme eat the same quantity of carbs and proteins per day preferably on non red meat,legumes and vegetables.

Work out less and eat no less than 1200 kc

https://steroidly.com/steroids-to-lose-weight/

After like a year of fuckarounditis I'm doing SS + Accessories, also gonna start being more disciplined about eating enough food. Wish me luck /fit/

>>41866741
>any tips or suggestions to lose more fat faster?
intermittent fasting

>>41866999
already eating one meal a day

>>41866919
roids? seriously? there's no other way?
when i switched to eating one meal a day instead of three i ate the same amount of calories but lost 15 pounds. incredible. but also kinda doesnt add up as cals-in v cals-out stayed the same- but its what happened. so no i'm not going back to eating three meals per day with those types of gains from OMAD

Beginner but did SL
Bulking
Currently doing Coolcicadas PPL

>>41866741

Whats your TDEE?

How many calories is your one meal?

What percentage protein/card/fat is your one meal?

Do you eat snacks?

Are you getting healthy fats and micronutrients from veg/fruit?

>>41866919

>Don't fall for the high protein diet meme eat the same quantity of carbs and proteins per day

That would either require either eating too high protein or too low carbs

>>41867339
I just wanted to feel useful and made up that sentence :(

>>41866498
Advise me, /fit/. I've been running 5/3/1 BBB for six months and I'm thinking of changing. My squat and bench are increasing, but my DL sucks and my OHP has fucking regressed.
I'm also a perma-dadbod skinny fat and I'm fucking sick of this "everyone must be an amateur powerlifter" meme.
I'm 35 and been lifting for maybe a couple of years. Any good program recommendations for aesthetics?
If I don't hear a compelling argument against, I'm going to try P.H.A.T.

Intermediate running naturally enhanced

>>41867324
my TDEE is 3000 Cals based on the calculator and 5 days per week exercise

i usually go by BMR, which says 1900 cals per day to be at my goal weight of 180 (i was about this when i was ripped)

my meal is about 1200 calories (i usually cant eat more of what i make) its stir fry with 1lb of steak, chicken, or turkey and carrots and broccoli. i also drink a couple beers most days (i may be crucified for that but im still under my BMR)
my macros come out to something like 55/35/10 p/f/carbs, my only carbs coming from the beer

no snacks except said beer that i may drink 2hrs before and/or after my 7pm meal

i eat the veggies at dinner, no fruit, and steak, peanuts (i may eat peanuts after my meal if a still a little hungry) and i cook the stir fry in olive oil for healthy fats

i also supplement with a whole food supp, fish oil, vit d, (sticky) cal mag, vit E, and L-arganine

my belly fat sticks like glue

>>41867626
ima perma dad-bod built fat

try OMAD to get rid of the fat. IMO leaner is better than bigger for asthetics

>>41868256
i've tried everything, believe me

when i was ripped i was eating very small meals every 2 hours and working out 7 days per week

i'm NOT doing that again.

My biggest gains were when i started doing Keto, then when I did OMAD, and when I started Jogging. Lifting helped me get strong but no visable gains... I'm still kinda fat

>>41866498
started in december last year, routine is as follows

Monday:
Squats 4x12-15
Leg Press 3x12
Seated Leg Curl 3x12
Lying Leg Curl 3x12
Standing Calf Raise 3x12
Weighted Lunges 3x10 Meters

Tuesday:
Front Lat Pulldown: 3x12
Back Lat Pulldown 3x12
Cable Row 3x12
Weighted Back Raise 4x15
Butterflys 3x12
Flat Barbell Bench 4x12-15
Incline Dumbbel Press 3x12

Wednesday:
Dips 3x12-15
Overhead Press 4x12-15
Cable Lateral Raises 3x12
Dumbbel Biceps Curl 3x12

Superset:
Skullcrushers 3x12
Standing Barbell Biceps Curl 3x12

Superset:
Cable Bent Over Triceps Extension 3x12
Behind Back Cable Curl (Its not a meme exercise I swear try it yourself): 3x12

Friday:
Tuesday:
Overhead Press: 4x12-15
Front Lat Pulldown: 3x12
Back Lat Pulldown 3x12
Cable Row 3x12
Weighted Back Raise 4x15
Butterflys 3x12
Flat Barbell Bench 4x12-15
Incline Dumbbel Press 3x12

Friday is Basically the Day where I work on a Body Part where I Feel like I am lacking (Currently Chest and a bit of Shoulders). Theoretically I could switch a random day in there because of the rest day (Thursday) in between.

Diddy: 130kg
Squat: 110
Bench inclined: 60
OHP: 45

I lift with a pretty standard PPL.

It's a good program for me because I am self employed and can lift anywhere between 3 to 6 days a week depending on my schedule.

>>41868368
T-rash

Doing Brian Alsruhe's LP Program variation.